heavy compound: 5X5 on something like X-1/0/2-3 with a 3-5' break.
If low reps are a problem do 4X6-8.isolation movmeent: 2-3X8-12 (or even 12-15) on something like a
2/0/2 with 60-90 seconds rest.

Edit: I suppose if you wanted, you could add a couple of sets of something (isolation only) of 15-20 reps. Very extensive range like that periodization for bodybuilders mess I wrote. So bump it to 10 sets for specialization.

6 of one, half a dozen of another. In the specific case, a lot of that had to do with back being complex and my wanting to hit the different 'parts' (e.g. midback vs. lats) differently. So the exercises switched although they did not change.

For most bodyparts, I'd pick
heavy compound: 5X5
isolation: 3-4X10-12

And not change it for the length of the cycle.

To clarify, does it matter if the arrangement is

5x5
2-3x8-12 (+/- 1-2x 15-20)

OR

5x5
3-4x10-12?

I've seen both set ups suggested, so just wanted to see if it matters. For context, I'll be specializing in chest and quads the first time round. Thanks.

How's this for a back/calf focus? I can only afford 3x a week. Eric's muscle pyramid has back volume for intermediates at like 150 ish iirc so I based my volume based on that (25+24+24=73 to 25+36+30=91 2x/wk avg of 164 reps/wk or so). Quads/chest are 2x6-8+1x8-15 and other smaller muscles are 3x10-15 very quick pump work.

Hi all - just recently started a specialization cycle and would like a little clarification/recommendation on the 5x5 portion of the program.

I read the first few pages of this thread and also Lyle's 5x5 article on the main site and am just wondering how people structure the 5x5 portion ?

Do you/is it recommended that you do 5x5 sets across ?

Or since you are supposed to put weight on the bar as much as you can should you be adding to any set once you get 5 ?

What I have started to do is once i get a set of 5 at a certain weight then next workout i will increase the weight. Then when i can only do 4 reps at that increased weight i will drop some weight to try and get 5 reps and so on.

Hi all - just recently started a specialization cycle and would like a little clarification/recommendation on the 5x5 portion of the program.

I read the first few pages of this thread and also Lyle's 5x5 article on the main site and am just wondering how people structure the 5x5 portion ?

Do you/is it recommended that you do 5x5 sets across ?

Or since you are supposed to put weight on the bar as much as you can should you be adding to any set once you get 5 ?

What I have started to do is once i get a set of 5 at a certain weight then next workout i will increase the weight. Then when i can only do 4 reps at that increased weight i will drop some weight to try and get 5 reps and so on.

"I’d also note that I have sometimes used a combination approach of the 5X5 sets across and the lower volume versions I described above; basically moving a trainee from a 5X5 across to the lower volume over the length of a cycle.
Some people, when the weights get heavy, don’t ever seem to be able to get all 5 sets of 5 no matter how long you keep them at the same weight. So they’ll get 5,5,5,5,3 one workout and 5,5,5,5,3 the next workout and no matter how long you wait, that last set never gets to 5 reps. They just can’t do it for whatever reason.
In that situation, the solution is to drop the fifth set and have them do warmups + 4 sets of 5 across. And as long as they get all 4 sets of 5, they go up in weight. And, usually, at some point they start doing something like 5,5,5,4 and then 5,5,5,4 at the next workout.
At which point you drop the 4th work set and move them to three sets of 5 across. And then that stalls and you go to 2 sets of 5 after warmups… I think you get the idea.
Eventually the trainee will end up just pyramiding up to one top set as they drop the other sets off. It ends up being a semi-unplanned volume to intensity taper but it doesn’t follow a set schedule. You simply drop sets as needed to keep the trainee adding weight to the bar.
By the same token, if you reach a point where they can keep getting multiple sets (say 2 sets of 5) with weight increases, you keep progressing there until they stall. And, of course, when they finally stall out completely, then it’s time to backcycle the weights and start over again. Or change rep range. Or take up golf. Or…."